Knee Strengthening/Stabilization exercises

I've had issues with my right knee from a childhood injury for my whole life. It doesn't hinder me from any daily activities, but a few weeks ago I tweaked it playing with the kids and it has been bothering me just walking around since then. The last time it bothered me this much was after a ski trip last February and I have a trip planned this year towards the end of January. Hoping to find some exercises that could help with strength, so I can still enjoy the upcoming trip.

Tore my ACL earlier this year and already back to grabbing the rim and hopefully dunking again by the end of winter. So knee strength has been a priority this year for me as well. You need to get some agility work in there as well. Grapevines, cone drills etc.

Tore my ACL earlier this year and already back to grabbing the rim and hopefully dunking again by the end of winter. So knee strength has been a priority this year for me as well. You need to get some agility work in there as well. Grapevines, cone drills etc.

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Great job, coming back to dunking form after a torn ACL, when you're not a pro athlete is a hell of an achievement.

Quads, hamstrings and glutes; they all play a role in knee health and stabilization, the stronger they are the better.
In addition to the aforementioned exercises: hip bridges and donkey kicks.

I would find out what is wrong before jumping in to additional stress. Also consider a knee brace when doing those activities.

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How would a brace help with knee stability? The only reason to use a brace would be to train the other muscles around a problem knee. If the goal is strengthening the knee itself, no brace and only enough weight to stress the knee would be the way to go.

Go see a specialist knee Dr who is practical (vs. the "stop walking because it hurts" type) and consider taking anti-inflams (after food) in the mean time to settle things down before your recovery regime commences. Not long between now and Feb but GL. I've had ongoing right knee issues for 20yrs, and for me inactivity is the worst thing I can do.

see a doc to be sure what's up in there. let him send you to PT. get at least a few supervised sessions.

i am currently 2 weeks post surgery of ACL and both menisci, and there are many things in the process that are ok in 3-4 weeks but a no-go now. yeah, bit of another level, but still...

or just listen to our internet advice here.

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I saw a doc when the injury occurred as a child and issue was a ruptured bursa sack in that knee. I'm sure there could be more issues now since that was nearly 30 years ago, but that was the root of my problem.

I think it depends which part of the knee you tweaked as to the best exercises to focus on. Many of the exercises omatter listed are good but I would consult a PT guy on your specific pain. A meniscus, acl or MCL tweak would all have different needs and a specialist would help here. A good brace for skiing would also seem to be very practical. Good luck!

Great job, coming back to dunking form after a torn ACL, when you're not a pro athlete is a hell of an achievement.

Quads, hamstrings and glutes; they all play a role in knee health and stabilization, the stronger they are the better.
In addition to the aforementioned exercises: hip bridges and donkey kicks.

Click to expand...

5'11" and 38 years young. This was 5 months after surgery. It's been hell though. @Phl218 , I recommend pushing yourself as hard as possible in the beginning. Getting on a stationary bike as quick as you can and get that full extension no matter what. Going to hurt like all hell, but I'm glad my doctor forced me against my wishes.

I think it depends which part of the knee you tweaked as to the best exercises to focus on. Many of the exercises omatter listed are good but I would consult a PT guy on your specific pain. A meniscus, acl or MCL tweak would all have different needs and a specialist would help here. A good brace for skiing would also seem to be very practical. Good luck!

Click to expand...

Suggestions on good brace for skiing? Keep in mind I live in Florida and go on one ski trip a year.

5'11" and 38 years young. This was 5 months after surgery. It's been hell though. @Phl218 , I recommend pushing yourself as hard as possible in the beginning. Getting on a stationary bike as quick as you can and get that full extension no matter what. Going to hurt like all hell, but I'm glad my doctor forced me against my wishes.